Ready for 5K/5-Mile/10K

This program is designed to help walkers, walk-runners, and runners who want to traverse the 5K, 5-Mile, or 10K distance. If you've never completed a 5K (3.1 miles), 5-Mile, or 10K (6.2 miles), this may be right for you. The timing is scheduled so that participants will be ready for their chosen distance by the end of October. There is no obligation to register for any race, and if you choose to register for one, that is a payment to the race. 

The program targets three groups' goals:

• walkers who want to gradually increase the amount of mileage they do so that they can complete a 5K, 5-Mile or 10K
• walk-runners who want to increase the speed of their walk-run to shorten their 5K, 5-Mile, or 10K times
• those who want to train to run a 5K, 5-Mile, or 10K without walking

All "Ready for" programs take participants from where they are to their chosen distances and cover nine weeks, with 21 coached in-person workouts (including 5K, 5-Mile, and10K practice for the participants' chosen training distances), a practice of their specific distance, a comprehensive training plan (tweaked midway, if needed, as the participants progress), and a private training group on Facebook, at the value price of $70! 

When:
Tuesdays and Thursdays, September 13 through October 28, at 6 p.m. to 7:15 p.m. (No in-person workout on 10/21).)
Saturdays, September 18 to October 30, at 8 a.m. to 10:30 a.m. (No in-person workout on 10/23.)

Where:
All workouts are at Greece Canal Park, Millennium Lodge, at 241 Elmgrove Rd., Rochester, NY 14626 until too dark for the park (it closes at dusk).

What:
Tuesdays are hill workouts. Thursdays are speed workouts. Saturdays are long distance workouts.

Meet the Instructor
Ready for 5K, Ready for 5-Mile, and Ready for 10K are designed and led by Vickey A. Beaver. She is certified by Athletics and Fitness Association of America for Group Exercise Instruction, so you are getting someone who is serious about helping others. Having been an avid walker for years, she got out of the habit of exercising altogether and didn't find her way back to it until mid-2010. Starting with just a couple of miles around a local mall by herself, a year later, she was meeting different friends there and elsewhere five days a week at varying speeds and distances, as they joined her on her training journey to walk the December 2011 Honolulu Marathon. One thing led to another and she has embraced exercise again for very different reasons than when she was first active. Now she enjoys it for how it makes her feel, the community she's become part of, and the short- and long-term health benefits she sees in her health exams and assessments.

Why choose Ready for 5K/5-Mile/10K for your training?

• Small program size means Vickey gets to know you well enough to tailor a program to your goals and needs.
• Vickey is an experienced walker and runner who has raced a wide range of paces, so she can relate to a variety of issues and concerns.
• You choose which 5K/5-Mile/10K to participate in, if you want to do an official 5K/5-Mile/10K at all.
• It's cost effective and provides personalization and individual attention in a small group setting where the coach gets to know each participant. This Ready for 5K/5-Mile/10K program comes out to less than $4/workout and essentially throws in week-to-week support via internet for free.
• All participants are welcome from people just starting to walk for fitness to those who have been racing for years.